Aug 27, 2010 155
Teams of 2 complete the following:
50 Steps Walking Lunge
40 Pullups
50 Box Jumps
40 DU’s
50 Ring Dips (Sub Pushups)
40 T2B (Sub K2E/Knee Tucks)
50 KB Swings (2/1.5 pood)
40 Situps
50 Hang Squat Cleans (45/25)
40 Wallballs
50 Steps Walking Lunge
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Aug 26, 2010 99
Skill: Kipping Pullups
Metcon: 5 Rds for time:
10 ManMakers (35/20lb Dumbbells)
10 Pullups
Aug 25, 2010 136
Skill: Pose Running
Metcon: 3 Rds for time:
400M Run
12 OH Squats (115/85)
24 Double Unders
Buy Out: 4 rds of Tabat;a KB swings (Go Heavy)
SCHEDULING NOTE: The gymnastics class has been moved to 630pm on Thursday. Alyson will be teaching the beginners class at 530pm and Lee Knight will be teaching the intermediate class at 530pm.
Aug 24, 2010 135
Skill: Rowing
Metcon: (275/185 on the Dead’s)
Row 500M
15 Deadlifts/15 Pushups
Row 500M
12 Deadlifts/12 Pushups
Row 500M
9 Deadlifts/9 Pushups
Where is your favorite fresh veggies & fruit spot?
Aug 23, 2010 104
Butterfly Pullups from Patrick Cummings on Vimeo.
Skill: Single Leg Squats
Metcon: “Mary” 20 Min Amrap
5 HSPU’s
10 Single Leg Squats (Alternate Legs)
15 Pullups
DAY 2 Recipe :Butternut Squash Soup!
Don’t forget to email us your recipes & photos!
“Strong people are harder to kill than weak people, and are more useful in general.”
– Mark Rippetoe
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
